About one in every five people will develop cancer in their lifetime. While many factors, such as age and family history, are beyond our control, we can lower our cancer risk with a healthy diet.
Free radicals, reactive chemicals that damage our cells, are believed to contribute to cancer development. Antioxidants protect the body from the harmful effects of free radicals by bolstering cellular function and reducing oxidative stress.
Experts suggest getting your antioxidant fill from food, with Mindbodygreen this week highlighting the benefits of lycopene, resveratrol, lutein, zeaxanthin and vitamin A.
Lycopene
Lycopene is an antioxidant commonly found in tomatoes — it has been shown to prevent cell damage and provide myriad benefits to the body, including but not limited to helping improve sperm count.
In terms of cancer, lycopene has been shown to potentially suppress tumor growth and disease progression.
Lycopene is a member of the carotenoids family, a group of pigments found in pumpkins, tomatoes, carrots and bell peppers. Carotenoids give orange, red and yellow plant foods their bright coloring and also protect them from oxidative stress.
Carotenoid-dense foods should be consumed skin-on, as the most significant quantities are found in the outer casing.
These colorful antioxidants support eye health and have been shown to guard against colon, lung, breast and prostate cancer.
Resveratrol
Per The Post, resveratrol, a natural polyphenol found in dark berries, grapes, red wine, peanuts and pistachios, has been touted as a way to guard against cancer, heart disease and stroke.
According to research, resveratrol fights cancer cells by activating or deactivating molecular pathways.
Lutein and zeaxanthin
Carotenoids lutein and zeaxanthin, found in the yolk of chicken eggs, have been shown to reduce the risk of cataracts and macular degeneration, the leading causes of blindness in people 55 and older.
In terms of cancer prevention, a 2019 study found that participants with the highest intake of lutein and zeaxanthin had the lowest risk of colorectal cancer.
Vitamin A
Vitamin A is an essential fat-soluble micronutrient that supports skin and eye health and protects cells from damage.
The nutrient has been shown to help guard against breast cancer, while a diet rich in vitamin A has been linked to a lower risk for squamous cell carcinoma, a common form of skin cancer.
Further research has shown that a vitamin A derivative can enhance radiation therapy’s tumor-killing effectiveness.
Vitamin A can be found in fish, beef liver, dairy products and eggs.
